Grp2 week of Nov 28th

Thursday Dec 1

 

Warm up

 

3 x 200 as 50sw/50kick/50drill/50sw

 

Main set

3/2 x      [4 x 100 as 50 kick/50 swim

               100 swim

               4 x 50 drill/build]

 

Warm down

 

200 – 400            1st 25 of every 100 underwater kick as far as possible

                              3rd 25 of every 100 non-free

                              2nd and 4th 25s choice swim

Sunday Dec 4

 

Warm up

 

5/4/3 x 200 as 50dr/50sw/50dr/50build

 

Main set

               200 as 150 build 50 fast

               200 as 100 build 100 fast

               200 as 50 build 150 fast

4/3/2 x strong

               200 as 150 fast 50 easy

               200 as 100 fast 100 easy

               200 as 50 fast 150 easy

 

Warm down

 

4/3/2 x 100 kick/swim

 

 
Comments